A. Gymnastics EMOM 12: 1: 4-6 Ring/Bar Muscle Ups 2: 8 Strict or Kip Handastand Push Ups 3: 5 V Ups+5 Tuck Crunch+5 Hallow Rocks B. Amrap 12 minutes 12 Wall Ball 9/6 Kg 12 Toes to Bar 12 DB Hang Clean&Jerk 22.5/15 Kg

A. Every 2.30 minutes for 15 minutes (6 sets): Power Snatch +Hang Squat Snatch + Squat Snatch Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. 12-9-6 Deadlift 140/100 Kg Burpees Box Jump 75/60 cm Strict Pull Ups Time Cap: 14 minutes

A. Strength⁠ Back Squat⁠ – Every 2.30 minutes x 4 sets • 6 reps at 70% of 1RM⁠ • 6 reps at 80% of 1RM⁠ • 3 reps at 90% of 1RM⁠ • 2 reps at 95% of 1RM⁠ B. Complete as many rounds and reps as possible in 15 minutes of: 10 Dumbbell Push […]

  A. Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many […]

Team Wod For time: 100 Burpees Box Jump 80 Toes to bar 60 Clean & Jerk 60/40kg 40 Bar Muscle Ups 60 Wall Ball 9/6 Kg 80 Dumbbell snatch 22.5/15kg 300 Double Unders Time Cap: 35 minutes

A. Gymnastics EMOM 12: 1: 8 Strict or Kip Handastand Push Ups 2: 8 Tuck crunch+8 Hollow Rocks 3: 8-12 Strict Pull Ups B. Four Rounds for time: 10 Deadlift 130/95 Kg 15 Burpees Over the Bar

A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Clean + Squat Clean + Squat Clean + Jerk Start from 70% of your Clean&Jerk and find heavy. Don’t drop the barbell during the complex (work touch and go) B. Every 4 minutes, for 16 minutes (4 sets) for times: 20 Toes to Bar […]

Conditioning (part 1)⁠ 10 min AMRAP:⁠ • 5 Clean & Jerks 60/40 Kg • 7 Toes-to-bar⁠ ⁠ Goal: 8 rounds Rest 5 minutes, then: ⁠ Conditioning (part 2)⁠ 10 min AMRAP:⁠ • 2 Dumbbell Power Snatches 22.5/15 Kg • 2 Box Jump Overs 60/50 cm • 4 Dumbbell Power Snatches 22.5/15 Kg • 4 Box […]

A. Strength⁠ Back Squat⁠ – Every 2.30 minutes x 4 sest • 8 reps at 65% of 1RM⁠ • 6 reps at 75% of 1RM⁠ • 4 reps at 85% of 1RM⁠ • 4 reps at 90% of 1RM⁠ B. AMRAP 6 minutes 7 Hang Power Snatch 35/25 Kg 7 Chest to Bar Pull Ups […]

A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Snatch + Squat Snatch+ Squat Snatch+ Overhead Squat Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. For time: 40 Double unders 35 Kettlebell swing 24/16kg 40 Double unders 25 Kettlebell swing […]